Sponsor:
Head to enduranceplanet.com/shop for a bunch of cool products and services we’ve come to love, use and endorse. Everything we offer is centered around helping you achieve the ultimate in health and performance. Also when you shop through endurance planet you directly help support the podcast so we can continue to provide you with great content always for free… Get started now on the path to optimizing your health and performance!
On this episode of Ask the Coaches:
- Adding kettlebells to your home gym:
- What are some recommend sizes?
- KBs for a relatively fit woman
- Upper body vs. lower body
- Tawnee has 8kg, 12kg, 16kg and 24kg purchased from kettlebellsusa.com.
- Another alternative is a weight-adjustable kettlebell.
- Planning your first 100 mile trail run next season: How to train before starting a volume build for the 100 miler?
- Keeping your pre-training fresh and diverse with:
- Speed, short-distance races, functional mobility & flexibility, strength training, and/or slowly building volume.
- Working your weakness(es).
- First-time pregnancy questions from a female runner:
- Having a hard time sticking to a clean diet – cravings and aversions are crazy; wanting more carbs and no veggies or meat.
- Tawnee’s way to still get in clean fuel: powerhouse smoothies!
- Eat more? Even if that’s much more carbs?
- Not sure how much to still run – is 40 mpw too much? Cut back?
- Feeling super tired.
- Eating disorder past and feeling out of control of her body and not being able to eat normally.
- The post-exercise fueling window:
- What does the science say on the so-called “golden window”, i.e. ~30 minutes post-exercise supposedly provides a unique opportunity to refuel muscle glycogen with consumed glucose and/or dampen catabolic processes with consumed protein or BCAAs.
- Could this process behave differently in fat-adapted athletes?
- If you ate something before working out, and you didn’t have an insane workout (insane as in a 5hr ride or long tempo), and just aren’t hungry at all after, don’t worry about it.
- Here’s the thing with the research that shows benefit to post-exercise fueling: subjects are usually fasted or in semi-starves state before exercise, thus why the post-exercise window benefits are so great.
- Some studies support the idea that amino acids pre exercise are more important than post exercise. (BCAAs we recommend: Perfect Amino, pill or powder form.)
- Protein synthesis post workout can last 24-48 hours. 1-3 hours post workout is still effective. Have some more protein before bed, and adding casein helps.
- Fat-adapted athletes may not burn through glycogen as quickly but you also don’t want to fall into a trap of a hypocaloric state when in training, so you still need to eat when it makes sense.
- If you have another workout that same day, it’s a good idea to eat after the first workout.
- When MAF HR is hard to hold – stick with MAF or modify MAF?
- MAF HR for 30 year-old female is very close to her apparent max HR of 165; used to running “aerobic” runs at 115-125 bpm.
- Modifying MAF to still get aerobic gains.